Practice This Metta Meditation to Bring More Love and Kindness Into the World

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Metta meditation was first taught by the Buddha over 2,000 years ago.

Originally called Metta Bhavana which is Pali (an ancient Indian language), Metta means kindness, love, active goodwill, or friendliness – hence, the common name of loving-kindness – and bhavana means cultivation or development.

In Buddhism, Metta generally refers to loving-kindness or univeral love. Metta Meditation is a practice that’s rooted in nurturing your self-compassion. Think of it as a big warm hug for your soul!

Metta is like tapping into this reservoir of compassion that lives within all of us.

So, this loving-kindness meditation is your invitation to tap into that wellspring of compassion and kindness, both for yourself and for others. It’s simple, yet incredibly powerful, and it’s all about connecting with that innate goodness that resides in your heart.

The world needs more love and kindness. Metta meditation helps us give that loving kindness first to ourselves and then out into the world so that we can affect the world and help create change in a positive way.

Ready to give it a try? Let’s dive in and explore the magic of Metta together!

Enjoy This 6-Minute Guided Metta Meditation:

A Metta meditation is active, meaning that instead of focusing solely on the breath, we focus on sending love and loving energy out into the world. This meditation is meant to cultivate a sense or feeling of loving-kindness that emanates outward.

Find a comfortable seated position and press play on this calming and empowering guided meditation.

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Here’s how to practice Metta Meditation:
Let’s start by finding a comfortable spot to sit, where you can either close your eyes or gently soften your gaze. Today, we’re diving into a simple yet powerful meditation technique centered around sending out thoughts of loving-kindness.

Typically, a loving-kindness meditation recites a few lines that are similar to this: ‘May you be healthy. May you be safe. May you be happy. May your heart be at ease.’ Of course, you can personalize this to fit your own needs. You might say to yourself, ‘May I be healthy. May I be safe. May I be happy. May my heart be at ease.’

Feel free to make these words your own, tailoring them to your specific desires and intentions. And if you’re feeling generous, extend this loving-kindness to others or even all beings with a simple wish: ‘May all beings be healthy, safe, happy, and live with ease.’

Now, here’s a challenging but potentially transformative twist: consider directing these thoughts of loving-kindness towards those who have caused you suffering. It might seem difficult at first, but it’s an option that can profoundly support your healing journey.

So, let’s take a moment to explore this practice together, allowing ourselves to connect with the boundless compassion within us and share it with the world around us.

A Few Final Words

Metta is an emotion and a feeling in your heart. Through this practice, we are able to cultivate a deep sense of love both inwardly and outwardly. And it has never been more important to encourage love, kindness, and compassion instead of hate, judgment, and division.

“In recognizing the humanity of our fellow beings, we pay ourselves the highest tribute.” -Thurgood Marshall

Thurgood Marshall, the first Black U.S. Supreme Court justice once said, “In recognizing the humanity of our fellow beings, we pay ourselves the highest tribute.”

With Metta (loving-kindness) meditation, we do just that by recognizing the humanity in others, wishing them well, extending love, and in so doing, we bless ourselves in the process.

Practicing loving-kindness meditation brings many benefits for both your mind and your heart. It cultivates a deep sense of self-compassion and acceptance, helping to dissolve self-criticism and judgment. It strengthens empathy and connection with others, fostering healthier relationships and a greater sense of community.

This practice also has a profound impact on mental well-being, reducing stress, anxiety, and negative emotions while promoting feelings of happiness, gratitude, and inner peace. Ultimately, loving-kindness meditation empowers individuals to live with greater kindness, resilience, and authenticity, which can lead to a more fulfilling and meaningful life.

Thank you for practicing this guided meditation! Please feel free to revisit it as often as you would like.